Stability ball workouts are one of the best options for you to consider if you want to improve not just your cardio endurance but also your sense of balance, flexibility, and your overall strength. Although the moves here can be done without the stability ball, the presence of this tool actually increases the challenge because of it being unstable. This means that your muscles will be working doubly hard to execute each workout while making sure that you retain your balance throughout.
What workouts should you try with a stability ball? Here are a few to consider.
- Wall squat. This exercise focuses on developing your quads using squats. For this exercise, you should start by standing about three feet away from a wall with your feet around shoulder-width apart and your toes pointing forward and your back facing the wall. Place the stability ball on your lower back and against the wall. Go down into a squat by bending your knees to 90 degrees and your thighs are parallel to the floor. Stand back up. Make sure that the stability ball is still touching the wall and your back at the same time.
- Squats with a twist. This stability ball workout is designed to work your arms, core, and legs. Stand with your feet at hip-width apart, with your back straight, and your arms holding the ball in front of you. Engage your core as you lower yourself into a squat. As you bend your knees, twist your torso to the left to bring the ball towards your left knee. Hold this pose for a few seconds then go back to your first position. Repeat on the opposite side.
- Hamstring curl. For this workout, you will be working most of your muscles while learning how to balance yourself. First, you need to lie down on the floor on your back with your arms extended to your torso. Place your calves and your heels on the ball. Tighten your glutes and your core muscles by raising your hips up. Stretch arms to keep yourself balanced. On exhale, bring your knees towards your hips or until your feet rests flatly on top of the stability ball. Stay in this position for a few seconds then stretch your legs as you inhale. Do 10 to 12 reps.
- Stability lunges. Lunges are perfect for strengthening your legs while promoting better balance. Add a stability ball to the equation and you’ll find this simple exercise to be more challenging than usual. Place your left foot, lace down, on top of the ball. This will be your back leg. Bend your right leg at the knee to lower yourself into a lunge. Make sure that your back remains straight as you go into a lunge. Do 10 to 12 reps before switching legs.
These stability ball exercises are guaranteed to make your muscles ache from trying to keep yourself balanced all throughout the workout which is exactly what you need to tone and strengthen those muscles out.